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Azı karar çoğu zarar! İşte birbirinden özel tariflerle Ramazan menüsü... Ramazan’da gün boyu tutulan orucun ardından vücudumuz yiyeceğin yanı sıra suya da büyük ihtiyaç duyar. Özellikle yaz mevsimine denk gelen Ramazan aylarında su ihtiyacını arttıran en önemli etkenlerden biri de tuz tüketimidir. Sofra Dergi hem leziz bir Ramazan menüsü hazırladı hem de tuz tüketimine dair bilgiler verdi. takvim.com.tr Kaynak GAZETE Giriş Tarihi : 10 Mayıs 2019
Tuz, yemeklere lezzet katmasının ötesinde içeriğinde yaşam için gerekli mineralleri de barındırır. Tuzun bileşeni olan sodyum, yaşam için gerekli en önemli minerallerden biridir. Besinlerin içinde doğal olarak bulunan sodyumun vücut sıvı dengesinin ayarlanması ve kan basıncının düzenlenmesinin yanı sıra kas ve sinir fonksiyonları için de önemli görevleri vardır. Yetişkin bir insan için günlük olarak 5-6 grama denk gelen 1 çay kaşığı tuz tüketimi önerilse de bu oran ülkemizde 18 grama kadar çıkabiliyor ve bu alışkanlık Ramazan'da da devam ediyor. Artan tuz tüketimi ile birlikte susama hissi de artarak daha fazla su tüketmeye neden olur ve bunun soncunda vücutta ödemler oluşur. Bu nedenle sağlıklı bir Ramazan geçirebilmek için zaten besinlerde doğal olarak bulunan tuzu yemeklere eklerken dikkatli olmakta fayda var. Ramazan'da oruç boyunca sıvı alınamayacağı düşünülerek iftar ve sahur sofralarında az tuzlu yiyeceklere yer vermek, tabaktaki yemeğe ekstra tuz eklememek gerekir. Ödem oluşmasını önlemek için günlük tuz tüketimini de yarı yarıya azaltıp, iftar ile sahur arasında bol su içilmelidir. Ayrıca zeytin, peynir gibi yüksek tuz içeren besinlerin suda bekletilip fazla tuzu arındırıldıktan sonra tüketilmesi yararlı olur. SÜTLÜ ÇORBA Pirinci yıkayıp tencereye alın. Su ekleyip haşlayın. Ayrı bir yerde unu tereyağında kavurun. Soğuk sütü, ardından pirinci ilave edin. Orta ateşte kaynayana dek karıştırarak pişirin. Kaynamaya başladıktan sonra 5 dakika daha pişirip ocaktan alın. Karabiber ve tuz ekleyip karıştırın. Üzeri için naneyi tereyağında kavurup çorbanın üzerine gezdirin. Sıcak olarak servis yapın. 5 su bardağı süt Yarım su bardağı pirinç 1,5 su bardağı su 1 çorba kaşığı un 1 çorba kaşığı tereyağı 1 çay kaşığı karabiber 1 tatlı kaşığı tuz Üzeri için: 1 tatlı kaşığı nane 1 çorba kaşığı tereyağı KIYMALI AÇMA BÖREK Hamuru için yoğurma kabına süt, yoğurt, sıvıyağ, sirke, yumurta ve tuzu ekleyip karıştırın. Kabartma tozu ve yumuşak bir hamur elde edene kadar un ilave edip yoğurun. Üzerini nemli bezle örtün, 20 dakika bekleyin. Hamuru 16 eşit bezeye ayırın ve nişasta serperek neskafe tabağı büyüklüğünde açın. 8 adet hamuru üst üste koyun ve tepsi boyutunda açın. Kalan 8 bezeyi de aynı şekilde hazırlayın, toplam 2 adet yufka elde edin. Yufkalardan birini yağlanmış tepsiye yerleştirin. Kıyılmış soğanı zeytinyağında kavurun ve kıyma ilave edip kavurun. Tuz ve baharatları ekleyip sonra ılıtın. Tepsideki hamura harcı yayın ve diğer yufkayı üzerine kapatıp, kesin. Erimiş tereyağı ve sıvıyağı karıştırıp böreğin üzerine gezdirin. Isıtılmış 180 derece fırında üzeri kızarana kadar pişirin. HAMURU İÇİN: 1 çay bardağı süt 1'er çay bardağı yoğurt ve sıvıyağ 3 çorba kaşığı sirke 1 adet yumurta 1 tatlı kaşığı tuz 1 paket kabartma tozu Aldığı kadar un Hamurları açmak için: Nişasta İç malzeme için: 500 gram kıyma 2 adet soğan 3 çorba kaşığı zeytinyağı Tuz, karabiber, pulbiber Üzeri için: 125 gram tereyağı Yarım çay bardağı sıvıyağ DANA KUŞBAŞILI PATLICAN GÜVECİ Dana kuşbaşıyı ve tereyağını bir tencereye alıp, kavurun. Üzerine 1 su bardağı sıcak su ekleyip et suyu tamamen çekene dek pişirin ve kenara alın. Patlıcanları alacalı soyup yarımay şeklinde doğrayın. Acısını almak için tuzlu suda 15 dakika bekletin. Sudan geçirip, süzdükten sonra geniş bir kaba alın. Soğan, sarmısak ve kiraz domatesleri dörde bölün. Biberleri kuşbaşı doğrayın. Tüm sebzeleri patlıcanın üzerine ekleyin. İri parçalara ayırdığınız kekik, tane karabiber, tuz ve pulbiberi katıp, karıştırın. Patlıcanlı karışımın yarısını ocakta kullanıma uygun bir güveç kabına alın, üzerine eti yerleştirin. Kalan patlıcanlı karışımı güvece koyun. Üzerine suyu gezdirin. Ağzını alüminyum folyo ile kapatın. Güveci ocağa oturtup, çok kısık ateşte 1.5 saat pişirin. 400 gram kuşbaşı dana eti 2 çorba kaşığı tereyağı 5 adet patlıcan 2 adet kırmızı soğan 4 diş sarmısak 15 adet kiraz domates 5 adet köy biberi 10 dal taze kekik 1 tatlı kaşığı tane karabiber Yarım çay bardağı su Tuz, pulbiber İNCİR VE KAYISI TATLISI İncir tatlısı için: 1 kg kuru incir 2,5 su bardağı tozşeker Yeteri kadar su 1,5 su bardağı yarım ceviz içi Kayısı tatlısı için: 1 kg kuru kayısı 2,5 su bardağı tozşeker 3 su bardağı su Yarım limonun suyu Üzeri için: Toz antepfıstığı Servis için: Kaymak İNCİR tatlısı için kuru incirlerin saplarını kesin. Bir tencereye alıp, üzerini geçecek kadar ılık su ilave edin ve 10 dakika bekletin. Daha sonra suyunu süzüp üzerine 5 su bardağı su ve tozşeker ekleyip ocağa oturtun. Kaynayana dek orta, kaynadıktan sonra kısık ateşte 25 dakika pişirin. Soğuduktan sonra yarım cevizleri orta kısımlarına yerleştirin. KAYISI tatlısı için, kayısıları akşamdan ıslatın. Ertesi gün suyunu süzün. Bir tencereye alıp, üzerine 3 su bardağı su ve tozşeker koyup, ocağa oturtun. Kaynamaya başlayınca kayısıları ekleyin. Kısık ateşte kıvam alana dek pişirip limon suyunu ekleyin. 5 dakika daha pişirip ocaktan alın ve soğumaya bırakın. Kuru incir ve kuru kayısı tatlılarını servis tabaklarına alın. Üzerine toz antepfıstığı serpin. Kaymak eşliğinde servis yapın.